Thursday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – :20 Hard Sprint (Run/Row/Jump Rope/Mtn Climbers) + :20 EZ

Min 2 – 10 BB (or DB) Deadlifts + 10 Elbow Punches

Min 3 – 10 Alt Cossack Squats + 10 Glute Bridges

Extended Warm-up

Metcon (Weight)

BUILD TO…

Heavy Set of 3 Hang Power Clean

(Score is Load)

Workout

Metcon (Time)

7 SETS ON A 3:00 CLOCK…

25/20 Cal Row

Max Hang Power Clean*

R1 & R2 – (185/125)|(155/105)

R3 & R4 – (155/105)|(135/95)

R5 & R6 – (135/95)|(95/65)

R7 – (95/65)|(65/45)

-Rest 1:00 b/t Sets-

(Score is Time)

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806